Advertising
Advertising

Always Feeling Tired? These Solutions Can Help You Get Your Energy Back

Always Feeling Tired? These Solutions Can Help You Get Your Energy Back

It’s 1 p.m. – just after your lunch break – and you can feel yourself slipping, slipping, slipping into an unwelcome post-meal nap. How are you supposed to complete your assignments when exhaustion envelops you like a thick, heavy fog? If you’re tired of feeling tired, try these simple tricks to get some more energy.

1. Get Sufficient Sleep

Simple science: you use your fuel during the day and require hours of unconsciousness to replenish. Actor Matthew McConaughey swears by 8.5 hours of sleep each night. “I’m not near as good the next day if I get less,” he once told People magazine.

2. Eat Your Energy

Brownies and Cheetos are darn tasty, but they won’t give you long-lasting energy. Reach for from-the-earth options like fruits, vegetables, nuts and whole grains. These foods carry protein and fiber, giving you hours of stamina instead of the minute-long jolt one gets from eating cheese curls.

Take a lesson from Carly Rae Jepson. The singer, most famous for her song “Call Me Maybe,” told Bon Appétit: “I have the same thing for breakfast every day: vanilla yogurt with granola and fruit. And if I can get my hands on some boiled eggs, I go for those, too.”

Advertising

3. Exercise

Go out and get your heart pumping. Exercise releases endorphins that will leave you feeling happy and awake. Plus, if you break a sweat during the day, you’ll sleep better at night. Double win!

4. Put Effort Into Your Appearance

When you’re confident in your appearance, you’ll feel more alive. There’s no denying we’re our least energetic selves when we’re at home, on the couch, looking ugly. Get a new haircut, buy a new outfit or try a new shade of lipstick – when you feel attractive, you’ll get a jolt every time someone looks at you.

5. Be Social

Don’t waste your beauty efforts in solitude. Surround your pretty self with conversation and laughter in order to boost your spirits and vivacity. Audrey Hepburn once said, “I love people who make me laugh. I honestly think it’s the thing I like most, to laugh. It cures a multitude of ills. It’s probably the most important thing in a person.” In order to reap the benefits of socializing, opt for positive, happy companions.

Advertising

6. Cut Caffeine Midday


Caffeine lingers in your system for hours after your last cup. This can hinder your ability to fall asleep and lower your rest quality when you do sleep. Even decaf varieties have traces of caffeine, so choose your drinks wisely (choose water!).

7. Drink Lots of Water

Hydration is key in all factors of health, and sleep is no exception. Your body will work harder to pump blood and carry out all of its functions if your cells are thirsty. A-listers like Beyoncé, Jessica Alba and Miranda Kerr all swear by the powers of water. If drinking enough is tough for you, grab some celery, broccoli or juicy fruits to get some water through your foods.

8. Don’t Booze Yourself to Sleep

Drinking alcohol before sleep – or even, dare I say it, to put yourself to sleep – is actually a bad idea. Boozed-up sleep is restless and low quality, which will leave you with regrets the next day.

9. Be Your Own Cheerleader

Basking in self-pity is the surest way to use up (or should I say waste?) all of your energy. Congratulate yourself for triumphs and use compliments generously. When you feel down, look for positives and seek company that will give you some good energy. Do not take to sulking alone on the couch!

Advertising

10. Let Go of Stress


Whether it’s work, family or personal issues, life is full of stressors that are determined to tire us out (or so it may seem). Tackle these things one at a time, and seek help if necessary.

11. Let Go of Jealousy

Jealousy, like stress and general negativity, can suck up our resources, resulting in a tired, dried-up existence. It’s natural to want what others have, but it is a self-destroying practice. Consider all of the things you have. Prioritize gratefulness and shift your perspective toward the bright side.

12. Smile More

It’s life’s cheapest, most effective accessory! Smiling more can actually lift your spirits and make you feel more energetic. Like I said before, every interaction is an exchange of energy. If you’re smiling at someone, the other person is more likely to respond with her own positive energy.

13. Write To-Do Lists

If you’re feeling bogged down with tasks, take to writing lists. This may make it seem like you have even more to do, but it will really help you rank the items by importance. Complete the minor items first, checking them off as you go. You’ll feel more accomplished, setting you on a productivity roll.

Advertising

14. Get Fresh Air


Fill your lungs with the great outdoors to make your cells feel more alive. Your body can complete its internal workings easier when cells are at their best. Rain, wind and sunshine will also engage your sensory system and wake you up to your surroundings.

15. Listen to Music

There’s a reason people call it “pump up” music. Certain varieties can really give you a push. Your body can feel the rhythm and fend off the tiredness. Look at athletes: Olympic gold medalist Michael Phelps has a workout playlist that revs him up for competitions. It certainly works for him!

16. Take a Shower

Finally, if you need an immediate boost, hop in the shower. The water, which will be more effective when cold, will give you the jolt you need to finish the day’s duties.

Incorporate one or more of these into your life in order to wind up and do more.

Featured photo credit: Viktor Hanacek via picjumbo.com

More by this author

Kayla Matthews

Productivity and self-improvement blogger

50 Best Documentaries Of All Time That Will Change Your Life Try One of These Nighttime Routines for a Better Morning 10 Self-Improvement Tips for Winter (None of Which Require Leaving the House) 42 Beautiful Pictures That Show What True Love Is All About 9 Ways to Donate to Nepalese Earthquake Victims

Trending in Productivity

1 11 Important Things to Remember When Changing Habits 2 How Your Attitude Determines Your Success 3 How to Ask for Help When You Need It Most 4 How Much Do You Need to Give Up to Start Over? 5 Is It Really Better to Step Out of Your Comfort Zone?

Read Next

Advertising
Advertising
Advertising

Last Updated on March 21, 2019

11 Important Things to Remember When Changing Habits

11 Important Things to Remember When Changing Habits

Most gurus talk about habits in a way that doesn’t help you:

You need to push yourself more. You can’t be lazy. You need to wake up at 5 am. You need more motivation. You can never fail…blah blah “insert more gibberish here.”

But let me share with you the unconventional truths I found out:

To build and change habits, you don’t need motivation or wake up at 5 am. Heck, you can fail multiple times, be lazy, have no motivation and still pull it off with ease.

It’s quite simple and easy to do, especially with the following list I’m going to show to you. But remember, Jim Rohn used to say,

“What is simple and easy to do is also simple and easy not to do.”

The important things to remember when changing your habits are both simple and easy, just don’t think that they don’t make any difference because they do.

In fact, they are the only things that make a difference.

Let’s see what those small things are, shall we?

1. Start Small

The biggest mistake I see people doing with habits is by going big. You don’t go big…ever. You start small with your habits.

Want to grow a book reading habit? Don’t start reading a book a day. Start with 10 pages a day.

Want to become a writer? Don’t start writing 10,000 words a day. Start with 300 words.

Want to lose weight? Don’t stop eating ice cream. Eat one less ball of it.

Whatever it is, you need to start small. Starting big always leads to failure. It has to, because it’s not sustainable.

Start small. How small? The amount needs to be in your comfort zone. So if you think that reading 20 pages of a book is a bit too much, start with 10 or 5.

It needs to appear easy and be easy to do.

Do less today to do more in a year.

2. Stay Small

There is a notion of Kaizen which means continuous improvement. They use this notion in habits where they tell you to start with reading 1 page of a book a day and then gradually increase the amount you do over time.

Advertising

But the problem with this approach is the end line — where the “improvement” stops.

If I go from reading 1 page of a book a day and gradually reach 75 and 100, when do I stop? When I reach 1 book a day? That is just absurd.

When you start a habit, stay at it in the intensity you have decided. Don’t push yourself for more.

I started reading 20 pages of a book a day. It’s been more than 2 years now and I’ve read 101 books in that period. There is no way I will increase the number in the future.

Why?

Because reading 40 to 50 books a year is enough.

The same thing applies to every other habit out there.

Pick a (small) number and stay at it.

3. Bad Days Are 100 Percent Occurrence

No matter how great you are, you will have bad days where you won’t do your habit. Period.

There is no way of going around this. So it’s better to prepare yourself for when that happens instead of thinking that it won’t ever happen.

What I do when I miss a day of my habit(s) is that I try to bounce back the next day while trying to do habits for both of those days.

Example for that is if I read 20 pages of a book a day and I miss a day, the next day I will have to read 40 pages of a book. If I miss writing 500 words, the next day I need to write 1000.

This is a really important point we will discuss later on rewards and punishments.

This is how I prepare for the bad days when I skip my habit(s) and it’s a model you should take as well.

4. Those Who Track It, Hack It

When you track an activity, you can objectively tell what you did in the past days, weeks, months, and years. If you don’t track, you will for sure forget everything you did.

There are many different ways you can track your activities today, from Habitica to a simple Excel sheet that I use, to even a Whatsapp Tracker.

Peter Drucker said,

“What you track is what you do.”

So track it to do it — it really helps.

But tracking is accompanied by one more easy activity — measuring.

5. Measure Once, Do Twice

Peter Drucker also said,

“What you measure is what you improve.”

So alongside my tracker, I have numbers with which I measure doses of daily activities:

For reading, it’s 20 pages.
For writing, it’s 500 words.
For the gym, it’s 1 (I went) or 0 (didn’t go).
For budgeting, it’s writing down the incomes and expenses.

Tracking and measuring go hand in hand, they take less than 20 seconds a day but they create so much momentum that it’s unbelievable.

6. All Days Make a Difference

Will one day in the gym make you fit? It won’t.

Will two? They won’t.

Will three? They won’t.

Which means that a single gym session won’t make you fit. But after 100 gym sessions, you will look and feel fit.

What happened? Which one made you fit?

The answer to this (Sorites paradox)[1] is that no single gym session made you fit, they all did.

No single day makes a difference, but when combined, they all do. So trust the process and keep on going (small).

7. They Are Never Fully Automated

Gurus tell you that habits become automatic. And yes, some of them do, like showering a certain way of brushing your teeth.

But some habits don’t become automatic, they become a lifestyle.

What I mean by that is that you won’t automatically “wake up” in the gym and wonder how you got there.

It will just become a part of your lifestyle.

Advertising

The difference is that you do the first one automatically, without conscious thought, while the other is a part of how you live your life.

It’s not automatic, but it’s a decision you don’t ponder on or think about — you simply do it.

It will become easy at a certain point, but they will never become fully automated.

8. What Got You Here Won’t Get You There

Marshall Goldsmith has a great book with the same title to it. The phrase means that sometimes, you will need to ditch certain habits to make room for other ones which will bring you to the next step.

Don’t be afraid to evolve your habits when you sense that they don’t bring you where you want to go.

When I started reading, it was about reading business and tactic books. But two years into it, I switched to philosophy books which don’t teach me anything “applicable,” but instead teach me how to think.

The most important ability of the 21st century is the ability to learn, unlearn, and relearn. The strongest tree is the willow tree – not because it has the strongest root or biggest trunk, but because it is flexible enough to endure and sustain anything.

Be like a willow, adapting to the new ways of doing things.

9. Set a Goal and Then Forget It

The most successful of us know what they want to achieve, but they don’t focus on it.

Sounds paradoxical? You’re right, it does. But here is the logic behind it.

You need to have a goal of doing something – “I want to become a healthy individual” – and then, you need to reverse engineer how to get there with your habits- “I will go to the gym four times a week.”

But once you have your goal, you need to “forget” about it and only focus on the process. Because you are working on the process of becoming healthy and it’s always in the making. You will only be as healthy as you take care of your body.

So you have a goal which isn’t static but keeps on moving.

If you went to the gym 150 times year and you hit your goal, what would you do then? You would stop going to the gym.

This is why goal-oriented people experience yo-yo effect[2] and why process-oriented people don’t.

The difference between process-oriented and goal-oriented people is that the first focus on daily actions while others only focus on the reward at the finish line.

Set a goal but then forget about it and reap massive awards.

10. Punish Yourself

Last two sections are pure Pavlovian – you need to punish bad behavior and reward good behavior. You are the only person who decides what is good and what is bad for you, but when you do, you need to rigorously follow that.

Advertising

I’ve told you in point #3 about bad days and how after one occurs, I do double the work on the next day. That is one of my forms of punishments.

It’s the need to tell your brain that certain behaviors are unacceptable and that they lead to bad outcomes. That’s what punishments are for.

You want to tell your brain that there are real consequences to missing your daily habits.[3]

No favorite food to eat or favorite show to watch or going to the cinema for a new Marvel movie- none, zero, zilch.

The brain will remember these bad feelings and will try to avoid the behaviors that led to them as much as possible.

But don’t forget the other side of the same coin.

11. Reward Yourself

When you follow and execute on your plan, reward yourself. It’s how the brain knows that you did something good.

Whenever I finish one of my habits for the day, I open my tracker (who am I kidding, I always keep it open on my desktop) and fill it with a number. As soon as I finish reading 20 pages of a book a day (or a bit more), I open the tracker and write the number down.

The cell becomes green and gives me an instant boost of endorphin – a great success for the day. Then, it becomes all about not breaking the chain and having as many green fields as possible.

After 100 days, I crunch some numbers and see how I did.

If I have less than 10 cheat days, I reward myself with a great meal in a restaurant. You can create your own rewards and they can be daily, weekly, monthly or any arbitrary time table that you create.

Primoz Bozic, a productivity coach, has gold, silver, and bronze medals as his reward system.[4]

If you’re having problems creating a system which works for you, contact me via email and we can discuss specifics.

In the End, It Matters

What you do matters not only to you but to the people around you.

When you increase the quality of your life, you indirectly increase the quality of life of people around you. And sometimes, that is all the “motivation” we need to start.

And that’s the best quote for the end of this article:

“Motivation gets you started, but habits keep you going.”

Keep going.

Advertising

More Resources to Help You Build Habits

Featured photo credit: Anete Lūsiņa via unsplash.com

Reference

[1] Stanford Encyclopedia of Philosophy: Sorites paradox
[2] Muscle Zone: What causes yo-yo effect and how to avoid it?
[3] Growth Habits: 5 Missteps That Cause You To Quit Building A Habit
[4] Primoz Bozic: The Lean Review: How to Plan Your 2019 in 20 Minutes

Read Next